Intermediate Pilates
Showing 38 intermediate pilates
Intermediate Pilates exercises build upon beginner foundations with more complex movement patterns, increased resistance, and greater demands on core stability and control. Ideal for those ready to progress their practice.
Showing 14 of 38 exercises (page 2 of 2)
Short Box - Flat
Seated on box, hinging back with flat spine. Challenges core in extension.
Short Box - Round
Seated on box, rolling back with rounded spine. Core and spinal articulation.
Short Box Series
A classical Reformer series performed sitting on the box. Includes round back, flat back, side-to-side, twist, and tree. Develops abdominal strength and spinal mobility.
Shoulder Bridge
A bridge variation with leg extensions that challenges glutes, hamstrings, and core stability.
Side Bend
A side plank variation with a dip and lift that strengthens obliques.
Side Kicks - Circles
Small circles that target the outer hip while challenging stability.
Side Kick Series
A classical Pilates series performed lying on your side. Includes front/back kicks, up/down, and small circles. Strengthens the hips and challenges lateral stability.
Side Kicks - Front Back
First in the side-lying series. Challenges hip stability and strengthens outer thighs.
Side Kicks - Up Down
Part of side-lying series. Strengthens outer thigh and challenges hip mobility.
Single Straight Leg Stretch
Third of the Series of Five. Also called Scissors. Stretches hamstrings while maintaining core engagement.
Stomach Massage Series
A series targeting the abdominals while seated on the reformer.
Swan
A back extension exercise that strengthens the posterior chain while opening the chest. Counterbalances forward flexion.
Swimming
A prone dynamic exercise that challenges back extensors and coordination with flutter-kick motion.
Warrior III
Single leg balance with horizontal body.
About Intermediate Pilates
For practitioners with solid foundations
Explore our complete collection of intermediate pilates with detailed step-by-step instructions, modifications for different fitness levels, and expert tips from certified Pilates instructors. Each exercise includes breath patterns, alignment cues, and common mistakes to avoid.